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Hypertrophy: PPL-UA

by Thomas V.
1 athletes joined

Program Description

**Hypertrophy: PPL-UA** is an 8-week program designed to maximize muscle growth through a structured Push-Pull-Legs split. With 40 workouts spread across the week, you'll engage in a variety of exercises targeting all major muscle groups, ensuring balanced development and sculpting. Each session is crafted for approximately 60 minutes, making it perfect for those looking to build muscle effectively in a full gym setting. This program is ideal for novice lifters eager to enhance their physique and strength. Get ready to transform your body and achieve your fitness goals!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 11, 2025 03:45
  • Last Edited
    Jul 11, 2025 09:49
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
8-8 reps
8-8 reps
8-12 reps
RPE 6
RPE 8
RPE 10
2
Bayesian Curl
2
12-15 reps
RPE 10
3
Pec Deck (Machine)
3
8-12 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
5
Low-To-High Cable Fly
3
12-15 reps
RPE 10
6
Hammer Curl (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
8-8 reps
8-8 reps
8-12 reps
RPE 6
RPE 8
RPE 10
2
Bayesian Curl
2
12-15 reps
RPE 10
3
Pec Deck (Machine)
3
8-12 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
5
Low-To-High Cable Fly
3
12-15 reps
RPE 10
6
Hammer Curl (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
8-8 reps
8-8 reps
8-12 reps
RPE 6
RPE 8
RPE 10
2
Bayesian Curl
2
12-15 reps
RPE 10
3
Pec Deck (Machine)
3
8-12 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
5
Low-To-High Cable Fly
3
12-15 reps
RPE 10
6
Hammer Curl (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
8-8 reps
8-8 reps
8-12 reps
RPE 6
RPE 8
RPE 10
2
Bayesian Curl
2
12-15 reps
RPE 10
3
Pec Deck (Machine)
3
8-12 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
5
Low-To-High Cable Fly
3
12-15 reps
RPE 10
6
Hammer Curl (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
8-8 reps
8-8 reps
8-12 reps
RPE 6
RPE 8
RPE 10
2
Bayesian Curl
2
12-15 reps
RPE 10
3
Pec Deck (Machine)
3
8-12 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
5
Low-To-High Cable Fly
3
12-15 reps
RPE 10
6
Hammer Curl (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
8-8 reps
8-8 reps
8-12 reps
RPE 6
RPE 8
RPE 10
2
Bayesian Curl
2
12-15 reps
RPE 10
3
Pec Deck (Machine)
3
8-12 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
5
Low-To-High Cable Fly
3
12-15 reps
RPE 10
6
Hammer Curl (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
8-8 reps
8-8 reps
8-12 reps
RPE 6
RPE 8
RPE 10
2
Bayesian Curl
2
12-15 reps
RPE 10
3
Pec Deck (Machine)
3
8-12 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
5
Low-To-High Cable Fly
3
12-15 reps
RPE 10
6
Hammer Curl (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
8-8 reps
8-8 reps
8-12 reps
RPE 6
RPE 8
RPE 10
2
Bayesian Curl
2
12-15 reps
RPE 10
3
Pec Deck (Machine)
3
8-12 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
5
Low-To-High Cable Fly
3
12-15 reps
RPE 10
6
Hammer Curl (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
3
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 8
RPE 10
2
Single Arm Row (Cable)
2
12-15 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
4
Bent Over Row (Barbell, Paused)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
6
Dip (Assisted)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
3
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 8
RPE 10
2
Single Arm Row (Cable)
2
12-15 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
4
Bent Over Row (Barbell, Paused)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
6
Dip (Assisted)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
3
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 8
RPE 10
2
Single Arm Row (Cable)
2
12-15 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
4
Bent Over Row (Barbell, Paused)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
6
Dip (Assisted)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
3
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 8
RPE 10
2
Single Arm Row (Cable)
2
12-15 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
4
Bent Over Row (Barbell, Paused)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
6
Dip (Assisted)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
3
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 8
RPE 10
2
Single Arm Row (Cable)
2
12-15 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
4
Bent Over Row (Barbell, Paused)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
6
Dip (Assisted)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
3
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 8
RPE 10
2
Single Arm Row (Cable)
2
12-15 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
4
Bent Over Row (Barbell, Paused)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
6
Dip (Assisted)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
3
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 8
RPE 10
2
Single Arm Row (Cable)
2
12-15 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
4
Bent Over Row (Barbell, Paused)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
6
Dip (Assisted)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
3
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 8
RPE 10
2
Single Arm Row (Cable)
2
12-15 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
4
Bent Over Row (Barbell, Paused)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
6
Dip (Assisted)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
15 mins
-
2
Leg Press (45 Degrees)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 10
3
Leg Curl
3
12-15 reps
RPE 10
4
Standing Calf Raise
3
12-15 reps
RPE 10
5
Leg Extension
3
12-15 reps
RPE 10
6
Hanging Leg Raise
3
8-12 reps
RPE 10
7
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
15 mins
-
2
Leg Press (45 Degrees)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 10
3
Leg Curl
3
12-15 reps
RPE 10
4
Standing Calf Raise
3
12-15 reps
RPE 10
5
Leg Extension
3
12-15 reps
RPE 10
6
Hanging Leg Raise
3
8-12 reps
RPE 10
7
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
15 mins
-
2
Leg Press (45 Degrees)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 10
3
Leg Curl
3
12-15 reps
RPE 10
4
Standing Calf Raise
3
12-15 reps
RPE 10
5
Leg Extension
3
12-15 reps
RPE 10
6
Hanging Leg Raise
3
8-12 reps
RPE 10
7
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
15 mins
-
2
Leg Press (45 Degrees)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 10
3
Leg Curl
3
12-15 reps
RPE 10
4
Standing Calf Raise
3
12-15 reps
RPE 10
5
Leg Extension
3
12-15 reps
RPE 10
6
Hanging Leg Raise
3
8-12 reps
RPE 10
7
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
15 mins
-
2
Leg Press (45 Degrees)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 10
3
Leg Curl
3
12-15 reps
RPE 10
4
Standing Calf Raise
3
12-15 reps
RPE 10
5
Leg Extension
3
12-15 reps
RPE 10
6
Hanging Leg Raise
3
8-12 reps
RPE 10
7
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
15 mins
-
2
Leg Press (45 Degrees)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 10
3
Leg Curl
3
12-15 reps
RPE 10
4
Standing Calf Raise
3
12-15 reps
RPE 10
5
Leg Extension
3
12-15 reps
RPE 10
6
Hanging Leg Raise
3
8-12 reps
RPE 10
7
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
15 mins
-
2
Leg Press (45 Degrees)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 10
3
Leg Curl
3
12-15 reps
RPE 10
4
Standing Calf Raise
3
12-15 reps
RPE 10
5
Leg Extension
3
12-15 reps
RPE 10
6
Hanging Leg Raise
3
8-12 reps
RPE 10
7
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
15 mins
-
2
Leg Press (45 Degrees)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 10
3
Leg Curl
3
12-15 reps
RPE 10
4
Standing Calf Raise
3
12-15 reps
RPE 10
5
Leg Extension
3
12-15 reps
RPE 10
6
Hanging Leg Raise
3
8-12 reps
RPE 10
7
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 10
2
Pull-Up (Assisted)
2
8-12 reps
RPE 10
3
Chest Fly (Cable)
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
RPE 10
5
Low-To-High Cable Fly
3
12-15 reps
RPE 10
6
Shrug (Barbell)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 10
2
Pull-Up (Assisted)
2
8-12 reps
RPE 10
3
Chest Fly (Cable)
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
RPE 10
5
Low-To-High Cable Fly
3
12-15 reps
RPE 10
6
Shrug (Barbell)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 10
2
Pull-Up (Assisted)
2
8-12 reps
RPE 10
3
Chest Fly (Cable)
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
RPE 10
5
Low-To-High Cable Fly
3
12-15 reps
RPE 10
6
Shrug (Barbell)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 10
2
Pull-Up (Assisted)
2
8-12 reps
RPE 10
3
Chest Fly (Cable)
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
RPE 10
5
Low-To-High Cable Fly
3
12-15 reps
RPE 10
6
Shrug (Barbell)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 10
2
Pull-Up (Assisted)
2
8-12 reps
RPE 10
3
Chest Fly (Cable)
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
RPE 10
5
Low-To-High Cable Fly
3
12-15 reps
RPE 10
6
Shrug (Barbell)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 10
2
Pull-Up (Assisted)
2
8-12 reps
RPE 10
3
Chest Fly (Cable)
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
RPE 10
5
Low-To-High Cable Fly
3
12-15 reps
RPE 10
6
Shrug (Barbell)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 10
2
Pull-Up (Assisted)
2
8-12 reps
RPE 10
3
Chest Fly (Cable)
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
RPE 10
5
Low-To-High Cable Fly
3
12-15 reps
RPE 10
6
Shrug (Barbell)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 10
2
Pull-Up (Assisted)
2
8-12 reps
RPE 10
3
Chest Fly (Cable)
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
RPE 10
5
Low-To-High Cable Fly
3
12-15 reps
RPE 10
6
Shrug (Barbell)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2
Lateral Raise (Cable)
3
12-15 reps
RPE 10
3
Face Away Cable Curl
3
12-15 reps
RPE 10
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
5
Wrist Curls
3
15-20 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2
Lateral Raise (Cable)
3
12-15 reps
RPE 10
3
Face Away Cable Curl
3
12-15 reps
RPE 10
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
5
Wrist Curls
3
15-20 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2
Lateral Raise (Cable)
3
12-15 reps
RPE 10
3
Face Away Cable Curl
3
12-15 reps
RPE 10
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
5
Wrist Curls
3
15-20 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2
Lateral Raise (Cable)
3
12-15 reps
RPE 10
3
Face Away Cable Curl
3
12-15 reps
RPE 10
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
5
Wrist Curls
3
15-20 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2
Lateral Raise (Cable)
3
12-15 reps
RPE 10
3
Face Away Cable Curl
3
12-15 reps
RPE 10
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
5
Wrist Curls
3
15-20 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2
Lateral Raise (Cable)
3
12-15 reps
RPE 10
3
Face Away Cable Curl
3
12-15 reps
RPE 10
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
5
Wrist Curls
3
15-20 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2
Lateral Raise (Cable)
3
12-15 reps
RPE 10
3
Face Away Cable Curl
3
12-15 reps
RPE 10
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
5
Wrist Curls
3
15-20 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2
Lateral Raise (Cable)
3
12-15 reps
RPE 10
3
Face Away Cable Curl
3
12-15 reps
RPE 10
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
5
Wrist Curls
3
15-20 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
12-15 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
3 Sets
8-8 Reps
8-8 Reps
8-12 Reps
@6
@8
@10
2
Bayesian Curl
2 Sets
12-15 Reps
@10
3
Pec Deck (Machine)
3 Sets
8-12 Reps
@10
4
Preacher Curl (EZ Bar)
3 Sets
12-15 Reps
@10
5
Low-To-High Cable Fly
3 Sets
12-15 Reps
@10
6
Hammer Curl (Cable)
3 Sets
12-15 Reps
@10
Day 3
1
Stairmaster
1 Set
15 mins
-
2
Leg Press (45 Degrees)
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@6
@8
@10
3
Leg Curl
3 Sets
12-15 Reps
@10
4
Standing Calf Raise
3 Sets
12-15 Reps
@10
5
Leg Extension
3 Sets
12-15 Reps
@10
6
Hanging Leg Raise
3 Sets
8-12 Reps
@10
7
Lateral Raise (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6
@10
Day 4
1
Chest Press (Machine)
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@6
@8
@10
2
Pull-Up (Assisted)
2 Sets
8-12 Reps
@10
3
Chest Fly (Cable)
3 Sets
12-15 Reps
-
4
Seated Row (Cable)
3 Sets
12-15 Reps
@10
5
Low-To-High Cable Fly
3 Sets
12-15 Reps
@10
6
Shrug (Barbell)
3 Sets
12-15 Reps
@10
Day 2
1
Seated Row (Cable)
1 Set
1 Set
3 Sets
12-15 Reps
12-15 Reps
12-15 Reps
@6
@8
@10
2
Single Arm Row (Cable)
2 Sets
12-15 Reps
@10
3
Skull Crusher (Barbell)
3 Sets
8-12 Reps
@10
4
Bent Over Row (Barbell, Paused)
3 Sets
8-12 Reps
@10
5
Rear Delt Fly (Cable)
2 Sets
12-15 Reps
@10
6
Dip (Assisted)
3 Sets
12-15 Reps
@10
Day 5
1
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
2
Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
3
Face Away Cable Curl
3 Sets
12-15 Reps
@10
4
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@10
5
Wrist Curls
3 Sets
15-20 Reps
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
12-15 Reps
@10